Trained like a bodybuilder<\/p>\n
Most of his work was technical before, but now, it was all physical. Nayar has shared how Rohit lost 10 kg by training like a bodybuilder during the first 6 weeks of his training.<\/p>\n
\u201cTo sum up, three hours of training every day. We didn\u2019t do a lot of cardio. The first five weeks were about a bodybuilder\u2019s mindset, where he was trying to train to completely lean down. He trained like a bodybuilder \u2013 high repetitions.\u201d<\/p>\n
There was an emphasis on building strength and improving his endurance. This led to such intense training that the current India strength and conditioning coach<\/a>, Adrian Le Roux, wasn\u2019t exactly on the same page with Nayar\u2019s methods.<\/p>\n \u201cIt would surprise a lot of people. Even Team India\u2019s strength and conditioning coach, Adrian Le Roux, would abuse me! But he did 700-800 reps for every body part. It was almost an hour-and-a-half session every day. With light weights, we did a lot of repetitions, aiming for strength and endurance. We finished every session with around 15 to 20 minutes of CrossFit, which is more cardio and movement-based. This was six days a week, three hours a day, for three months. It was non-stop,\u201d Nayar said on Star Sports.<\/p>\n \t Rohit Sharma\u2019s diet changes<\/p>\n The biggest change was going to be controlling Rohit\u2019s eating habits. He could train all he wanted, but he also had to eat healthily. This meant he had to skip eating those vadapavs that people mention so often. Rohit controlled his urge, and that\u2019s why the training turned out to be successful.<\/p>\n \u201cBut the game doesn\u2019t end there. After that, his eating habits had to be controlled. It was his commitment to go home and not indulge in the famous vadapav and everything else people talk about. That was his commitment to the sport. Those 3 hours are only as useful as what you do after that. Those 21 hours \u2013 the way he controlled himself, not to eat \u2013 that was the mindset,\u201d he added.<\/p>\n Light as a feature<\/p>\n After a total of 8 weeks, Rohit started practicing, and the results were there to see instantly. Nayar reveals how the former India captain told him that he felt like he was flying instead of running after his weight loss.<\/p>\n \u201cThe first eight weeks were pure, hardcore training. Then we introduced skills. We were trying to see what changes had come about in the way he moved and how he felt after losing weight.\u201d<\/p>\n \u201cThe first time we practised, he played a defensive shot. That day, the scenario was drop and run. When he ran and reached the non-striker\u2019s end, he said, \u2018Bhai, main toh ud raha hoon (Brother, I\u2019m flying).\u2019 That was his feedback, because after a long time, he was feeling really light,\u201d Nayar concluded.<\/p>\n Editor’s Pick<\/p>\n \t![](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/Rohit-Sharma-Virat-Kohli-ODI-batting.webp.webp\"\/)
<\/p>\n![\"Predicted](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/Kuldeep-Yadav-India-ODI-416x234.webp.webp\")
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